Crossfit log for Thursday, April 10th

Well I don't have to work overhead squat at the Y this week! 

We did 1 rep max overhead squat for strength. 

Started with small plates under my heels to warm up with the empty bar, then smaller plates, then just my shoes for a total of 9 reps. So far so good.  Did 75# for 2 reps, then 95# for one.  Stable, deep enough, no problem.

At 115# the bar was all over the place, wobbling forward and back until I could stabilize it. Manged to get deep enough, but the bar path was definitely not straight.

At 125# I couldn't stabilize, shoulder were toast by that point.  Maybe with a longer rest.  Good to know my current PR.

The WOD was a chipper with 12 minute cap.

100 double unders
40 thursters  95#  (should have scaled)
30 box jumps  24" box
30 kettle bell swings  24kg
20 burpees
20 mucle ups (would have scaled to 10 rope climbs, if I'd made it this far!)

Double under weren't great, took 4 tries to get past 10.  Decided to scale to half the reps, but then I got a string to like 40, so I decided to keep going. Got to 60, then failed a couple of times and decide to split the difference and stop at 75.  Naturally I got a streak going to 94. So I just finished out the last 6 and moved on to the thrusters.

So thrusters after struggling to max out overhead squats isn't a good idea. I should have scaled to 75#, but it didn't occur to me during set up.  That first rep however, brought it home quite clearly.  Struggle through the thrusters in sets of 5 and finally made it to the box jumps which I finished with less than a minute to go.

Managed 15 kettle bell swings before the buzzer for a score of 185. 

Kinda glad I didn't have to do any burpees! 

I guess I should start tracking my overhead squat progress:

Progress update of revised weightlifting goals. Derived from intermediate level for my body weight (at the time the goals were set!) at www.exrx.net

New Overhead Squat PR. 

Lift / target weight / current PR
Bench / 190lbs / 195lbs Jan 10, 2014 (up from 185lbs) !!!!!!
Dead Lift / 300lbs / 300lbs Jan 22, 2014 (up from 285lbs) !!!!!
Press / 130lbs / 130lbs Mar 7, 2014 (up from 125lbs) !!!!!!
Power Clean / 185lbs / 185lbs Dec 30, 2013 (up from 175lbs) !!!!!!
Power snatch / 140lbs / 125lbs Mar, 27, 2014 (up from 115lbs)
Back Squat / 255lbs / 265lbs Jan 14, 2014 (up from 245lbs) !!!!!

Other lift PRs:
Front Squat 215# Sept 11, 2013
Push Press: 175# (up from 165#) Feb 18, 2014
Clean: 185# (up from 180#) Dec 23, 2013
Jerk: 185# (up from 180#) Oct 30, 2013
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013
Overhead squat: 115# April 10th, 2014